January 15, 2016 by thao



The 2015 Reebok CrossFit Games season begins February 26th with the ...http://games.crossfit.com/

The 2016 CrossFit Games Open is live! It is our goal to get 75+ CrossFit DNR athletes signed up. Please click the link above and register now. This is a chance to not only support your Box, but also to show your progress year to year. The first work out will be release on 2/25/16

Freedom WOD Classes

Warm Up:
EMOM for 5 mins
8 Box Jumps beginner/intermediate
12 Box Jumps intermediate/advanced

Week 5 of squatting everyday
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Partner WOD teams of 2
5 min cap per station
400 Double Unders
200 Sit Ups
100 Ball Slams
50 Thrusters 115/75
25 m Bear Crawl
Only one partner can work at a time.
If you finished before 5 min cap, remaining time to rest.

Elite Competition Class

1. Conditioning
30 Front Squat, 155/105
15 Muscle up
20 Front Squat, 155/105
10 Muscle up
10 Front Squat, 155/105
5 Muscle up

2. Conditioning
4 rounds of:
Min 1: 12/9 calorie Ski Erg
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

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